3.5 g Total Fat
12 g Carbohydrate
2 g Fibre
23 g Protein
306 mg Sodium
Hearty beef flavor is sweetened with caramelized onions.
Serve this colorful, chunky stew over mashed potatoes.
|Chopped onion||2 cups||500 mL|
|Garlic cloves, minced
(or 1/2 tsp., 2 mL, powder)
|Hard margarine (or butter)||2 tbsp||30 mL|
|Boneless inside round (or blade or chuck)
steak, trimmed of fat and cubed
|2 lbs.||900 g|
|Reserved tomato juice, plus water to make||1 cup||250 mL|
|Pepper||1/4 tsp.||1 mL|
|Whole baby carrots||2 cups||500 mL|
|Whole small fresh mushrooms||2 cups||500 mL|
|Can of stewed tomatoes, drained and juice reserved||14 oz.||398 mL|
|Medium green pepper, slivered||1||1|
|Paprika||2 tsp.||10 mL|
|Seasoned salt||1 tsp.||5 mL|
|Water||1/3 cup||75 mL|
|All-purpose flour||2 tbsp.||30 mL|
Saute onion and garlic in margarine in large frying pan until onion is soft and golden. Turn into ungreased 3 quart (3 L) casserole. Add beef. Add tomato juice mixture, bay leaves and pepper. Stir. Cover. Bake in 325¡F (160¡C) oven for 1 1/2 hours. Add next 6 ingredients. Stir. Cover. Bake for about 1 hour until beef is very tender. Remove and discard bay leaves. Stir water into flour in small cup until smooth. Gradually stir into beef mixture. Cover. Bake for 15 minutes until bubbling and thickened. Makes 10 cups (2.5 L).
Slow Cooker Method: Saute onion and garlic in margarine in frying pan until onion is soft and golden. Place in 4 quart (4 L) slow cooker. Add next 10 ingredients. Cover. Cook on Low for 8 to 10 hours or on High for 4 to 5 hours. Remove and discard bay leaves. Stir water into flour in small cup until smooth. Stir into beef mixture. Cover. Cook for 15 minutes on High until bubbling and thickened.
Reprinted from Stews, Chilies & Chowders (c) Company’s Coming Publishing Limited